Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Rings
1 . 5 Sets of:
4 Barbell Lunges (2 per leg)
15 Glute Ham Sit ups
2 . 4 sets of:
15 Calorie Row (Rest at least 2 Minutes between each set)
*We are working on Rowing Technique here, Goal is to hold a pace with under 30 strokes a minute!
3 . For Time:
12, 10, 8, 6 Power Cleans
6, 5, 4, 3 Muscle up
CrossFit Havoc 